Need help breaking plateau
- 11-13-2010, 06:43 PM
Need help breaking plateau
Weighin in at 165. I'm 5'7 and tryin to get up to 190-200 by march or april. I can't seem to get past this weight here's my meals gimme some advice.
Breakfast - Cup of oats and a cup of eggwhites - 5:30 A.m.
On workout days I workout right at 6:00 for about 45 mins and my gym is in my apt so I have a shake that is about 300 calories after words with 35 or so grams of protein if I'm not working out I skip this. This would happen at around 7:00a.m.
At 10:00 I'm at work and I have a 500 calorie protein shake that's about 36 grams protein
At 1:00 I eat lunch - Usually 1 cup brown rice mixed with a can of tuna and a table spoon hemp oil for the good fat
At: 4:00 I have another 500 calorie shake
I eat dinner around 7:00 and usually have what my wife makes. Sometimes it's like a homemade "chipotle" type meal with ground beef, rice and beans. Other times chicken and pasta or steak/chicken and rice.
At 9:30 or so I have my before bed shake which consists of 1half cup oats. 1 Large scoop of Casein Protein and a tablespoon of olive oil. If I'm feelin extra agressive I'll through in some yogurt or Peanut butter. I usually have it with milk but sometimes water.
I get to bed at 10:00 and wake up at 5:30 or 6:00 depending on wheather I workout or not.
Weekends are similar but I mix up breakfast and the shake and eat take the shake around 7:00 when I wake up to piss then sleep till 10 and eat breakfast.
I need to break this plateau what should I do?
- 11-18-2010, 09:39 PM
Its not really about how you eat but more of how you workout... maybe changing how many sets or reps you do.. and changing your schedule to working out different muscles different part of the week
11-18-2010, 11:40 PM
11-19-2010, 05:04 PM
11-20-2010, 09:45 AM
11-20-2010, 02:56 PM
You simply have to eat more calories if you aren't gaining on your current diet. Eat whole eggs instead of egg whites for breakfast. Have a bigger lunch too. A cup of rice and a can of tuna isn't a very big meal. Put some peanut butter in more of your shakes too. Those are just some simple things you could do. There are probably about a million other ways to get more calories as well. It honestly doesn't matter how you do it, just get more calories in.
11-21-2010, 05:10 PM
11-28-2010, 08:01 PM
its a combonation of both! slowly progress in the amount of wieght and reps and increase your calories...keep doing that until you hit your gentic wall....some peoples gentics are differnt than others for example i pack on 10 lbs of muscle every year...everyone is differnent
11-30-2010, 09:13 PM
Update! I've broken the plateau. I'm 172 now and goin. I guess I just got stuck. Training is in check and so is the food.
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